5 to 8 minute warm-up jog
10 minutes sprints:
Sprint from the side line to side line 10 times and rest for one minute.
Next, sprint to side line and back, then so crossovers and back (switch directions), and sprint again. Next, slide side line and back (switch direction and go again) followed by a sprint. Next jog backwards and back, and followed by one last sprint. Rest for one minute.
Repeat these 2 different sprints until you hit 10 minutes.
pyramid sprints to 6
Kickboxing combo jab-cross, jab-cross two jacks turning (1 minute)
Fire hydrant straight leg/out to the side (max out)
Bicep curls (max out-alternate standard curls and hammer curls until you can’t do anymore)
Scissor kicks ( 1 minute)